High Ponytail and Headache

Woman with a ponytail, suffering from a headache
Photo: T-Design/Shutterstock
Q: My scalp hurts and I get a headache when I put my hair in a high ponytail. Is that normal? Any advice you can give? I am a member of a dance group, and we have to wear our hair in a high ponytail often.
 
A: My guess is that either you have very thick hair, very long hair, or simply a sensitive scalp. Both thick and long hair commonly cause discomfort for people who wear ponytails, especially when positioned high on the crown. In that position, the weight of the hair pulls on a relatively small area of the scalp, creating a significant amount of localized tension.
 
What you are experiencing is medically known as an external traction headache. The pain often begins as a sore or tender spot where the ponytail is secured. As the hairstyle remains in place, the constant pulling irritates the network of sensory nerves beneath your scalp. This irritation can quickly radiate into strain on the muscles around your head, neck, and shoulders, gradually developing into a full tension headache or even triggering a migraine if you are susceptible to them.
 
There are several things you can do to reduce the discomfort without giving up the uniform look required for dance:
 
• Talk to your instructor about variations: It's understandable that your instructor wants a uniform appearance, but there may be acceptable variations. A neatly secured bun, a French braid leading into a ponytail, or a twisted updo distributes the weight across a much larger surface area of your scalp, drastically reducing localized pulling.
 
• Swap your hair ties: Ditch traditional thin elastics or anything with metal clasps. Switch to spiral plastic hair ties (telephone cord style), thick microfiber scrunchies, or silk hair rings. Spiral ties distribute pressure unevenly across the ponytail base rather than pinching a single ring of hair, holding the style firmly with far less tension.
 
• Avoid pulling while damp: Hair is much more elastic and prone to over-tightening when wet or damp. Always style your hair for dance when it is completely dry to avoid inadvertently creating extreme tension as it dries and contracts.
 
High ponytail with hair that pulls on a small area of the scalp
 
• Give your scalp intermission breaks: Avoid making the ponytail tighter than necessary. If you are practicing for long periods, take the ponytail down during rest breaks to let your scalp recover.
 
• Post-dance relief: Gently massage your scalp after removing the ponytail to stimulate blood circulation and ease lingering muscle tightness. Applying a cool compress to the back of your neck or warm compress to your scalp can also soothe overstimulated nerves.
 
• Watch for long-term scalp health: Consistently pulling hair back tightly over long periods can lead to traction alopecia (hair loss caused by persistent tension along the hairline). If you notice thinning around your forehead or temples, it is a clear sign your hair and scalp need a break.
 

The "Double Ponytail" Hack

If a strict high ponytail is mandatory, try this weight-distributing technique:
 
1. Isolate a top circular section of hair at the crown (the crown section only). Pull this into your desired high ponytail position and secure it loosely.
 
2. Gather the remaining lower section of hair, comb it back smoothly around the first ponytail, and secure it with a second elastic wrapped around the base of the first.
 
3. Alternatively, split your hair into a top half and bottom half. Secure the bottom half in a mid-level ponytail, then anchor the top half directly over it.
 
This divides the total weight of your hair between multiple anchor points instead of concentrating all the strain in one small area, keeping the ponytail high and secure while taking significant pressure off your scalp.
 
©Hairfinder.com
 
See also:
 
How to create a ponytail with poof
 
Is wearing your hair in a ponytail bad for your hair?